How to safely ski and prevent falls from skiing and injuries related to the sport? A question that affects thousands of people, especially on the eve of the opening of the ski season, with Christmas almost upon us.

Among winter sports, skiing and snowboarding are the most popular. Snowboarding in recent decades has experienced a boom of fans. It is therefore a discipline in which there are a very high number of accidents. A 2009 research published in the Epidemiology and Prevention magazine has compared skiing and snowboarding accidents and has come up with the following: trauma followed by collisions between skiers and/or snowboarders are more frequent in the early (10.2% vs. 2.6%). In snowboarding prevalent trauma to the upper extremities (wrist, scapula and clavicle, elbow and hand) were more present compared to skiing, which was dominated by those in the lower limbs (knee).

(For more information read: sure, the helmet does its part)

Strengthen the muscles of legs and abdomen to prevent accidents on a ski and snowboard

Prevention of injuries in skiing and in snowboarding, which are mentioned on the pages of the journal of Dr. Corrado Bait, an orthopedic and trauma surgeon operating in the Unit of the Orthopaedics and Sports Knee Traumatology, directed by Dr. Piero Volpi , Humanitas hospital. Here are his recommendations for prevention of injuries, with athletic training. Those who have skied and snowboarded in recent months, and have had regular physical activity will be better prepared and must come properly equipped to ski and snowboard.

  • Exercises to strengthen the muscles. In addition to exercises for the arms and legs, “a very important role is the core stability”, i.e. a set of useful exercises to tone the muscles surrounding our center of gravity and improve coordination and balance that, in fact, constitute the basis for addressing all sports. Exercising the core stability is based on the realization, inside the body, of a series of muscles and as a result of their adapted activation to generate motion.”
  • Coordination and proprioception. “Don’t forget proprioceptive coordination exercises with tablets or the trampoline or the exercises with the fitball”.
  • Toning or even weight loss? If anyone, before climbing on skis or a snowboard, also wants to lose weight, then they must participate in anaerobic activity of muscle reinforcement for skiing “it must be similar to an aerobic workout, such as running or biking”.

(For more information read: Return to skiing after a trauma)

  • Watch your skis and boots! Injury prevention is also achieved by the review of everything you need for skiing: “it seems trivial, but always remember: the equipment must be overhauled every season, especially foils, slabs and plugs, not forgetting that of protective measures such as helmet, mandatory for those up to 14 years, but highly recommended for all ages.”

Finally a general suggestion is to respect the safety standards on lifts and slopes.